Neuroscientist: Top 3 Supplements to BOOST Performance | Andrew Huberman
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- čas přidán 30. 05. 2024
- Andrew Huberman shares the 3 best safe and natural supplements demonstrated to improve physical performance, reduce fatigue and soreness, and increase mental focus and clarity.
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00:29 Supplement 1
02:42 Supplement 2
07:13 Supplement 3
This video is a condensed and highly edited version of the full 146 minute podcast from @HubermanLab. We highly recommend watching the full episode and following the pod.
Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.
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Creatine dosage is also correlated with the level of weight weight training that you do. I'm 155 lb and even just 2 grams a day overwhelms my system if I'm not working out on the day that I take that dosage. Unfortunately, I don't hear many people on CZcams talking about adjusting your dosage daily according to your workout schedule. I feel like other crap when I take large amounts of creatine and I'm not utilizing that creatine through intense exercise
00:02 Supplement to boost workout performance and overall mood
01:37 Omega-3 supplements important for mood and overall health
03:07 Daily creatine intake is effective without the need for 'loading'.
04:31 Optimal creatine dosage based on body weight for enhanced performance.
05:58 Adjust creatine intake based on body weight
07:26 Rhodiola Rosa as a cortisol modulator
09:08 Roda Rosa can enhance fitness performance
10:48 Rola Rosa can boost workout performance with focus and intensity
Crafted by Merlin AI.
I've never heard of Rhodiola Rosa. 😢
Ashrawagandha❤ , herbs use in Indian medicine
Great job
Took creatine for years with no issues, then it began to upset my stomach. Read that it will not dissolve in cold water. I heat a coffee cup portion of water in the microwave, then add creatine and stir. Works great, no more gi upset.
The fuck.... doesn't dissolve in cold water? Only used cold water long as I can remember. I'm curious, explain more🤔 and I never had stomach issues
@@antoineford1185 , Good for you, look at the data. "Two-thirds of the athletes (61%) reported at least one or more GI symptoms in general, and 50% reported at least four moderate complaints. Seven athletes (16%) reported ≥2 severe GI symptoms with 5-13 moderate complaints. The most reported symptom was stomach pain (39%, n = 17), followed by hunger pain (36%, n = 16)."
Yeah i put it in cold water and no issues at all. Its fully suspended in the water (dissolved).
My frends are taking with milk ?
I recently tried to start it again and had ibs type symptoms. I'll be trying this. Thanks
The three suppliments are
Omega 3
Creatine monohydrate
rhodiola rosea
Gosh if only creatine existed like it did pre COVID.
Nowadays might as well just buy peds for the cost of creatine
@@alschirjaev9213 I get a good on Amazon for 19.99. Lasts one month.
And it’s creapure creatine. Look up uvl creatine.
@@larrytate1657 I don't think he mentioned any specific brand he mentioned creatine monohydrate in general
What about taurine?
Very informative advice 👍 thank you
Great video! Thank you !
Thank for sharing
Love seeing you slinging the arrows man.
A proper diet, enough sleep and going to the gym regularly is all you need !
False. Supplementation can be vital for individuals because modern diets may lack essential nutrients due to processed foods, soil depletion, or dietary restrictions. Supplements can fill these gaps, ensuring adequate intake of vitamins, minerals, and other nutrients crucial for optimal health and functioning. However, it's important to consult with a healthcare professional to determine specific needs and avoid unnecessary supplementation.
Thanks chatgpt
My absolute top performance supplement is caffeine.
my too, how many per day you do?
@@TheThriveTerritory I try staying below 1g
@@frankhabermann9083Bro! 1000 mg of caffeine holy eff that can kill some people!
I personally stay around 120 mg or less for the whole day, distributed between multiple drinks. I drink Zevia, Green Cola, and Matcha green tea sometimes.
If i take 150mg-200mg or more, i dont feel as good and it affects my sleep. I always stop caffeine consumption around 11am. So i have it dialed in really well.
If i took nearly 1g, i think id be in the hospital.
In any of them explain the physical training you do? Thank you so much. A greeting from Spain.
I have asthma, and when I took creatine, it induced mild wheezing. I did some research and found that there are papers that mention it could cause asthma symptoms.
thanks for the info. you hear everywhere how great and safe creatine is, but like many hings, the truth may be more nuanced.
Never had this issue and I’m on a steroid everyday for asthma. I guess it’s one of those things that you gotta try it to know the truth.
I honestly was watching this just to see what you said and then recommend Rhodiola because I did not think you would know about it and how great it is. I could play 7 to 10 games of full court basketball when I was drinking Rhodiola. I would play at the 24 hour fitness. That stuff really gives you energy to just keep going and to not crash.
Fuken a huberman i love you for being so helpful man! Thx for this dude!
Go Huberman go! 🙃
A lack of data usually means the companies haven't funded a study. For example, why fund a study that may show Creatine causes hair loss. Always treat data with caution.
True but I don't think he means it like that. There are tons of studies and data recording all effects of creatine including hair loss. He means the data doesn't back that claim up. He's just super formal and covering his ass so he won't say flat out it doesn't cause hair loss
þttt😁😁😁😁😁🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
@@user-uy3tm9ee5lok we’ll try it and see you lose some hair and you will see the study is right 😂😂
Creatine is one of the most well research supps on the market... No real links to hair loss, just a myth
@@BeastinNeves Well researched is good and we should always be skeptical if there is a profit motive.
I'm 38, trained weights for 18 years, taken steroids majority of the time, you can't beat annavar, creatiene and seven seas omega fish oils if your trying to rip up,8 pack for days
Test base ?
Yeah, but how are your internals? Most people work out for health and prefer to be natural (me included).
@@ytsux9259prob work out more for perception we will get a hotter girlfriend… tbh
Does this apply to perimenopausal or menopausal women?
Creatine & HMB are life changing ! ..
yes, but it better works on older people, than younger healty ones.
What's HMB?
Hmb?
I take Creatine at every workout before and after 5g, it’s part of my pre workout cocktail.
I take 100mg of DHEA
I recently started taking
Tongkat Ali with Fadogia Agrestis
Because you “highly recommended it” to boost test levels. At 71 I needed it.
And I also added HMB
This combination gave a big boost in my workout repsI got 3-4 more reps than normal. It is working good.
PS I take Artic Krill Oil it’s best !
Vitamin D3 and Magnesium.
That my perfect ratio …… 💪🏻
If i can offer some advice, always take K2 (mk7 preferred) with D3.
I second Mochazilla's suggestion. Vitamin K2-mk7 is said to work with vitamin D and magnesium to get calcium into your bones and such. Give it a try and good luck!
@@nickolasrichmond8739 Yes exactly. And ive learned that D3 with insufficient K2 can result in excess calcium floating around in your blood stream, which could potentially be hazardous to your health.
Deca, test, and dianabol.
Lion Mane is also nice against brain fog...
Not if you have gut or histamine issues
Lions mane, your mood to have sex will go down and it wont go up as much as normal days lol
@@sukhrajjhawar6644 my breakfast: fresh Ginger,mixed with a lemon,berries and ashwaghanda powder... Proteins and high quality carbohydrates .... Since I take Supplements as Tonkat Ali and Vitamin D3 as well and basically do sports frequently,my Libido is better then a long time ago... I am 45 years old
New video dropping April19 at 10 a.m. Hit “Notify me” above to join the live chat when the video drops! 🙌
Too much Creatine for too long is bad for the kidneys
Bullshit. 1000 times proven wrong by studies.
"Creatine kinase promotes the growth of a variety of tumors. Creatine-mediated metabolic crosstalk between adipocytes and tumor cells promotes the growth of obesity derived breast cancer. Creatine promotes invasion and metastasis of colorectal cancer, breast cancer and pancreatic cancer."
@@jaketepper252 wha a useless comment.
Thanks useful info
I’ve found if the fish oil capsules are kept in the freezer the “feedback” is diminished.
À healthy and complete diet is the key.
Ashwagandha is best to tackle and handle High Level of Stress Hormone Cortisol which generates in case of workouts
what do think about recent reports in the literature of linking Omega 3 with Atrail Fibrillation ? Would you reduce the dosing regime ??
Can you please share this literature? 🙏
atrial fibrillation
what's this 🤔
@@Reality_Matters_Guys the most common heart condition in North America
Taking 400mg of magnesium glycinate daily changed my life.
Share what happened for you ?
@@willcook403 it took away all my aches and pains and my energy level increased dramatically.
@@willcook403 i think the better quality of sleep, stress down and well digestion
How?
Muscle up
How about Tibulus Terestris?
Weak clinical data, took it out of my test boost stack
Will the Rholiola Rosea break a fast?
No
I just mix my creatine with my BCAA’s in a bottle of water and drink it while I workout. Also don’t forget to cycle on and off creatine supplements or else you’ll make it hard for your body to obtain creatine through natural sources such as red meat.
I never got one iota of benefit from any of the supplements he talks about and I have used massive amounts of all of them. Nick
1) are you eating enough?
2) are you getting enough sleep?
3) are you consistent with workouts?
4) are you progressively overloading?
Once you can check all these points, that's when you worry about the "supplements" Nick.
I have lifted for over 30 years and am 6’3” 325 lbs and Bench 550 lbs on a Hammer Strength machine. I have used creatine off and on for nearly 30 years since it came out when I was 15 and have used up to 20g a day and absolutely no results ever occurred if that answers your questions. Nick
@@nickfrolos2726 sounds like it's working to me big guy 🤷
I was taking 10mg of creatine a day and started getting weird muscle cramps - not painful - just little ones in my hands and ribs. I took a month off and am back on with 4mg - no cramping side effect. I'm at 180# is that "normal?"
Drink more water through out the day!
10mg or 10 grams, there's a big difference. I'm going to assume you meant 10 grams, because 10mg wouldn't do diddly shit. But most folks that get cramps are not hydrating properly when taking creatine.
More water. You need to triple your intake
180 lbs ??
@@ryanmichael8047 Yep, I'm old.
They also told us back then to absolutely NOT take creatine unless you were lifting every day. Wrong.
Omega 3s, Creatine Monohydrate, Rhodiola Rosea
Caffiene, Creatine, Fish Oil, Vitamin D3 are the only supplements needed for muscle building next few are Conditional supplements which is Carbs, Protein and Vitamins Minerals which can be covered with Food itself. Everything else is just not having that high potential of being called the Ultimate Muscle Building supplement.
I think you forgot a few key supplements: test, anavar, winni, tren, and a host of peptides.
And Lebalco
Should the 10 - 15 grams of creatine be takin throughout the day or all at once?
All at once
Either is fine.
Is it true creatine accelerates balding/ receading hairline ?
No
Does Creatine cause hormonal imbalance thus raising blood pressure in a hypertensive person?
For me the problem with It its hairloss
No creatine has no effect on hormones in studies.
According to the Mayo Clinic, yes, it can raise blood pressure. It's known to possibly affect DHT levels which can lead to hair loss and BP changes.
@@jado4149
Not true. Look up Creatine specifically, not PED’s.
@@jado4149yes, but it's mostly your genes, if you're losing hair than you were gonna lose it anyway
Trying to bypass my pancreas issue.
You should really start using going to failure more sparingly. You wont recover if your gojng to failure almost every set. Im 45 and i lift heavy but only go to failure once in awhile. Leave one or two in the tank and go to failure if you want to only once in awhile. It's actually been proven that going within 1 to 3 reps from failure will give just as good of a response as pushing to failure but easier to recover from
Problem is that most people have no idea what true failure is, so how would they know what 1-3 RIR even feels like?
I think even many semi trained gym goers don't know what true failure is.
I've seen people go to the gym for years and make 0 progress.
Are these supplements completely natural and do not conflict with heart failure medications? Thanks
Creatine is produced by our bodies, but what you buy may be synthetic
That's absolutely a question to ask a doctor and not random people on the internet 😬
Any links to these supps?
This man is intelligent, but keep in mind, Chronic Kidney Disease has reached an all time high in the USA and there is a correlation between creatine use and low eGFR. For many, kidneys can't break down the excess protein, that's a problem. Kidney Disease is irreversible and a life ending condition, so if you take creatine make sure you are getting your eGFR tested twice a year.
I am one of those people, my Creatinine (not to be confused with Creatine) level is high, therefore my eGFR is borderline low. Being that my natural Creatinine level is already high, I build muscle very efficiently(some could say 'too efficiently') Stay away from creatine if you have a high Creatinine level.
Don’t buy fish oil for omega3, but plant based capsules. It’s made from seaweed, so no fishy flavor and it’s healthier. And it’s much better for the environment and fish population!
Just eat red meat, eggs and animal fat and you'll get these without searching like crazy for the ones without preservatives or extra chemicals that can screw your health
Agreed, do you eat eggs daily? I do, so far it was really Beneficial.
Make sure you also tell them to detox every month at least for 3 to 5 days if they’re going to eat this type of stuff it’s not bad but it’s not good either. This way of eating is a tool … but overused will cause more harm in the long run
But I do absolutely agree with you
Another good supplement is phosphatidylserine
Marry me Huberman… 🙃
Haha. Love your podcast! Thank you so much for what you do. I’ve learned so much by watching your videos and it’s much appreciated. Congratulations on your increasing stardom.*🎉😄
Rhodiola Rosea ihibits 5 alpha reductase
what about tongkat ali
Tldr
Don’t be scared of using trt ❤
Doesn’t caffeine dehydrate and creatine hydrates the muscle’s ❤
Ashwangandha
Everything you need is in red meat. Come on huberman, you know better. All essential fatty acids. #meatheals
I believe 2 pounds of red meat (what I eat per day) is 4-5 of creatine grams, so I'm thinking of taking 5 grams along with 2 pounds of beef each day
Anybody else here get rlly irritated and mean from ashwaghanda or just me? I tried it for a while and I noticed I was alot more on edge which confused me since it's supposed to help with stress and shit
No side effects for me. Likely calmer.
Question for Andrew Huberman what if someone has or was diagnosed with gout? There has to be an answer.
I have had gout twice. The second episode was prolonged and affected both feet and one knee. Regular doctors told me to avoid purines and/or take the medication to block purines. The acceptable side effects of the meds were not acceptable to me. Also, if you try to eat a diet without purine containing foods you will not only eat bland stuff, but food without concentrated nutrition. I did the counterintuitive and almost opposite and went paleo/keto. I used to eat rice and bread everyday and now only in very rare circumstances will I touch them. The gout cleared up and my flexibility and endurance increased and blood pressure spikes disappeared . I was never fat, but my weight went from 235 to 195 and I have 6-pack abs with out any loss of strength. I'm 63 yr old/young. I rehabbed my feet and knee with ballet I recommend it.
@@DavidPhilopott-bq9uv very interesting.
What are the side effects of allopurinol? I wasn’t drinking enough water and enjoyed to many High Fructose drinks. That with my Mediterranean diet hurt me. Thankfully it’s only in my right toe. But I wanna take creatine but am scared to because of the research on people with gout. I stopped the colchine found out it was linked to dementia. I’m training but wanna get my protein and Testosterone up. Thank you for your advice do you eat any fruits or vegetables?
@@DavidPhilopott-bq9uv Thank you again any help is appreciated. My doctor sent me to a dietitian we will see where that goes? 🙄
@joeymarino7907 I think dehydration was contributing factor in my case as well. The sugar in high fructose corn syrup is especially bad and gives unwarranted load on kidneys and pancreas. The sugar gives rise to glucose and insulin spikes, or so the theory goes, along with inflammation. Initially I went keto steak and eggs w/ onions, peppers, mushrooms with some peppermint flakes and garlic fried in olive oil, and vegetable omelets. Fruit by itself seemed okay, especially citrus by itself, but stayed away from bananas because of high glycemic index. One thing that works for your testes is kefir, but again separate from meals. I put cinnamon in to help digest.(Ithink Dr Huberman talks about this) I try not to eat outside of 6-8hr window. I take fish oil and tumeric against inflammation. I actually feel good eating just steak and eggs (chicken, pork, duck and salmon too), but I very occasionally will violate the guidelines for olive oil beet salad because of the effects on the kidneys and liver. I drink green tea and sip and cook w/ wine for my wife especially putanesca sauce for the pasta I don't eat(I miss a good olive tapande or pesto on toast) . If you eat a "well rounded" meal or one based on the food pyramid, eat the vegetables first followed by the meat and pasta (sweetest last). Ask your dietitian about mitigating insulin spikes. For the side effects don't take my word, just read the warning on the package
@joeymarino7907 4 grams of Arginine 20mins before training on an empty stomach will stimulate HGH. It's also good before sleeping on empty stomach for potentiating immune system. Cold sores without a cold means you're taking too much. Your dietitian will validate this
You look amazing sorry about all the ignorant people that like to get publicity from negative drama. Thanks for all that you do.❤❤
Last is Ashwagandha which is an ancient indian medicine that peoples who wants to make mussles, gym bros, people who workout hard use
not true, Ashwagandha is Withania Somnifera.
Aahwaghada should only be taken when needed. Like for sleep issues or stress ( lowers cortisol). Chronic use of ashwaghanda can cause anhedonia....
.emotional blunting where you feel no highs or lows. Extreme chronic use can permanently remodel the brain. Not so good.
Aka snake oil
@@KeithzzzztIt's to reduce stress and anxiety, everything you else mentioned will not happen, provide a source.
@@arh7897Incorrect.
Does the creatine lead to hair loss
yes but you get also a monster dick. There is no confirmed study about it.
Tmg?
And here I’m just looking to lose this muffin top 😂 been doing everything and nothing plus the belly . Can anyone let me know exactly how to lose belly fat and muffin top 38 years old 6ft 270
I've been taking creatine for 2 years. But for some time now. Ive been peeping like hell. Like evee hour. I cant even sleep properly due to peeing like 3-4 times. I even had my creatine levels checked and they were 1.27 which were way more than the limit exceeded. So now should i stop taking creatine for some time or not
Could be constipation you don't realise you have, causing pressure on the bladder.
I don't think I can have constipation for a year now. As the issue has been around more than 1 year
I would stop for a few weeks. Maybe it will get better, but maybe not. Then, it has to be something different causing it. What's your daily intake? Maybe it's too high.
@@jordijordi3064 for 2 years it was 5 gram. But last month I changed it to 2.5 gram. Now I have completed stopped it. Will stop it for a month and see how it goes and have my creatine levels checked once again.
So above 250 lbs take 15grams of creatine per day?
If you are not fat, I think so
Does creating cause hairfall ?
No
"omega 3 in some cases as high as 2 gram per day".....2 gram is high? i take 5g in morning and 5g in evening oO
If you talking 5 grams or more of omega 3 (not fish oil) that is going to damge your heart for sure
@@chms566 I am talking about fish oil (10g per day). not 10g DHEA or course. He was talking about 1g pure omega 3? okay, my fault. Then 1-2 g is right.
Ashwaganda what hahaha
I’ve been under dosing creatine my whole life. My life is a lie
NAC. PURE OREGANO OIL.
What does it nac, or oregano oil
Bro forgot caffeine
Needs to be regulated and manager by the individual
Will these supplements help me have 6 girlfriends at the same time?
🤔get a good health insurance please 🔨🤕
Top 3: testosterone, primobolan, Anavar
xD
who the foook is rhodiola rosea
A lot of experts in these comments. The internet is a joke, specifically the comments section.
Doesn’t powder creatine become hard on your kidneys?
No, not if you're a healthy peeson without kidney issues.
Guys…dont listen to this as gospel. We are all different. Do what works for you. There are massive drawbacks to ingesting vitamins that you are not deficient in. Get your vitamin levels checked dont just start taking vitamins. Creatine also can have major side effects so be careful
Omega 3 appears to be anti-androgenic, so considering how anti-androgenic our environment, average diet recommendations and various supplement recommendations by youtube influencers, that it may assist in chemical castration of males.
You have it backwards, omeha-3s are pro-androgenic
Holy shit are all Huberman listeners like this?
I put on 45 pounds in 4 months eating avocado and sardines every day. Ate salmon every third day, and took fish oil the days I didn't. Put your fragile masculinity to bed son.
@@zefrum3 it would appear, that's not entirely factual.
Alpha-linolenic acid (ALA) (plant based omega 3) has a negative impact on a primary super androgen called dihydrotestosterone.
Docosahexaenoic acid (DHA) found in fish, also has a negative impact on dihydrotestosterone.
Though an Omega 7 and not an omega 3, Palmitoleic acid is also an inhibitor of dihydrotestosterone.
Gamma-linolenic acid (GLA) omega 6, also has an inhibitor of DHT.
eicosapentaenoic acid (EPA) sounds like it might be ok?? But that's usually found along side DHA.
Polyunsaturated and monounsaturated fats seem to be more inhibitory on dihydrotestosterone, and saturated fats seem to be more androgenic.
But science is a bloody mess.
Maybe give it another 20-40 years, and the picture might be clearer, void of corruption, if we get lucky.
Andrew: I took creatine faithfully for a year and ended up with stage 2 kidney disease. My doctor said most of his patients on dialysis are people who took creatine for years. Just sayin’… buyer beware!
Cocaian
Small body part day huh.
Say no more.
Bghahahahahha
1 fish oil 🤣🤦🏻
2 Creatine 🤣🤦🏻
And a Grass / Flower Rodila 🤣🤦🏻ok
Supplements are same problem as highly processed 'food' specially beyond the elements, IMHO spend your money on clean nutritious food.
Absolutely. But as in the example of creatine; where our clean nutritious food doesn't provide the amounts of an ingredient that your body requires, you supplement.
Problem is; people use supplements as a do-all solution or meal replacement...
Forget what he his saing and supplement with these instead: testosterone, nandrolone, oxymetholone. Results guaranteed.
Yeah where you get it
This guy is not a nutritionist or expert on the neuroscience of nutrition. Goes to show that people don’t know the difference either way. They just see “neuroscientist” and they are ready to buy the snake oil.
The supplement he doesn’t talk about is his cycle of TRT. Must have slipped his mind as far as “boosting testosterone” and affecting mood.
What are you talking about. Check your facts man please
Antiscientist
There is no such thing as eating too much red meat.
Creatine will harm kidneys
Huberman is a grifter.
If you're going to make such a glaring accusation you should show data or evidence to support it.
Dude get to the point
This guy’s a creep 😂
you read too much internet fodder. This guy has saved thousands of lives with his knowledge.
????? how is he? lmfao
NO mention of high oxalate content in Spinach?
"Creatine kinase promotes the growth of a variety of tumors. Creatine-mediated metabolic crosstalk between adipocytes and tumor cells promotes the growth of obesity derived breast cancer. Creatine promotes invasion and metastasis of colorectal cancer, breast cancer and pancreatic cancer."
Source of your claim?
Bla bla bla.
3 things that worked for me.
Testosterone. Deca. Tren.
Enough said.
A proper diet, enough sleep and going to the gym regularly is all you need !
Just go to the gym and that's it?